Easy High Protein Pasta Salad Recipe (33g Protein)

This High Protein Pasta Salad is a balanced high-protein meal with 33 grams of protein per serving. Made with chickpea pasta, chicken, and fiber-rich colorful veggies, it’s a twist on your traditional pasta salad recipe. This recipe is perfect for meal prep and has a quick cooking time for busy days!

Why You’ll Love It 

This Protein Pasta Salad is a satisfying and healthy option that checks all the boxes. It’s balanced with protein, fiber, and healthy fats, making it filling enough to keep you going. Here are even more reasons to add it to your rotation:

• High in protein: Over 30 grams of protein per serving to keep you energized and full.

• Great source of fiber: Thanks to chickpea pasta and veggies, you’ll get 11 grams of fiber per serving! This is great for blood sugar balance, digestion, and gut health (1).

• Versatile: Enjoy it cold right from the fridge, serve it over greens, or pair with pita chips or crackers for a power-packed snack plate. Ingredients can be easily substituted to make the dish gluten-free, dairy-free, and vegetarian. 

• Easy to prepare: This recipe comes together quickly. Use pre-cooked chicken or rotisserie chicken to save time! 

• Perfect for meal prep: Holds up well in the fridge for 3–4 days, making it ideal for work lunches or grab-and-go dinners.

• Supports hormone health: This recipe is balanced with protein, fiber, healthy fats, and antioxidant-rich veggies. This is a great option to support hormone health and stable energy levels, especially for those with PCOS!

Ingredients

Pasta Salad Ingredients

• Chickpea pasta: compared to regular pasta, chickpea pasta is a high protein and high fiber alternative. It supports blood sugar balance and keeps you feeling full for longer. Plus it’s naturally gluten-free!

• Cherry tomatoes: juicy cherry tomatoes brighten up the salad with fresh flavor and color.

• Cucumber: this hydrating veggie adds a nice crunch to this salad.

• Red bell peppers: red peppers are packed with antioxidants like vitamin C that help reduce inflammation. You can easily substitute any color bell pepper that you have on hand though.

• Red onion: this adds some sharpness and a little tang to balance out the salad.

• Cooked edamame: Edamame is a great plant-based protein source that also boosts fiber content and provides some extra iron.

• Cooked chicken breast: I like to use rotisserie chicken for this meal since it’s just so easy to add in. 

• Parmesan cheese: feel free to omit the parmesan cheese if you’re dairy-free.

• Fresh basil: adds a fresh and aromatic flavor that pulls everything together.

Dressing Ingredients

• Olive oil: extra virgin olive oil adds loads of healthy fats that helps with satiety and supports hormone balance.

• Red wine vinegar: I love using red wine vinegar in salad dressings. You could also substitute whatever type of vinegar you have on hand though. 

• Dijon mustard: this helps emulsify the dressing while adding a subtle, savory bite.

• Honey: this adds a touch of sweetness to balance the acidity and round out the flavor. You can opt for maple syrup or agave, if you’d prefer.

• Garlic: grab yourself a garlic press to mince fresh garlic up – you won’t regret it!

• Salt and black pepper

How To Make It

Step One: Cook the Pasta

Cook the chickpea pasta to al dente according to the package instructions. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down.

Tip: Cook the pasta for one minute less than the package suggests for the best results. Chickpea pasta can get mushy if overcooked, so slightly undercooking helps it hold up better in the salad.

Step Two: Make the Homemade Dressing

In a small bowl or salad dressing shaker, whisk together the olive oil, red wine vinegar, dijon mustard, honey, garlic, salt, and pepper until well combined. Set the dressing aside while you prep the rest of the salad.

Step Three: Assemble the Pasta Salad

In a large bowl, combine the cooked and cooled pasta with the cherry tomatoes, cucumber, bell pepper, red onion, edamame, and chicken. Pour the dressing over the mixture and gently toss to coat everything evenly.

Step Four: Add Cheese and Herbs

Sprinkle in the parmesan cheese and chopped basil. Toss again gently to distribute evenly.

Step Five: Chill and Serve

For best flavor, cover and chill the pasta salad for 15–30 minutes before serving. This allows the flavors to meld together. Serve cold and store leftovers in the fridge for up to 3–4 days.

Tips, Variations + Substitutions

• Gluten-free? This easy pasta salad is already made with gluten-free pasta thanks to chickpeas! Just double-check that your dressing ingredients (like mustard and vinegar) are certified gluten-free.
• Want to lower sodium? Skip the added salt in the dressing and use reduced-sodium cooked chicken. The fresh veggies and parmesan still provide plenty of flavor.
• To save time, use pre-cooked rotisserie chicken, grilled chicken strips, or even canned chicken in a pinch. Just shred or chop before adding.
• If you’re looking for a plant-based version, omit the chicken and parmesan and add extra edamame or toss in some marinated tofu for a satisfying vegan option.
• Dairy-free? Skip the parmesan or sub in a dairy-free cheese or a sprinkle of nutritional yeast for that savory flavor.
• Short on time? Use pre-chopped veggies, frozen shelled edamame (no need to cook), and store-bought dressing to pull this together in under 10 minutes.
• Add more chopped veggies like spinach, shredded carrots, or roasted broccoli. Another option is to toss in a spoonful of hemp seeds for extra texture and fiber.

How To Store It

Store any leftover Protein Pasta Salad in an airtight container in the refrigerator for up to 3–4 days. It’s best enjoyed cold, making it a great option for packed lunches or quick grab-and-go meals.

If the salad starts to dry out a bit after sitting, just drizzle with a little extra olive oil or a splash of vinegar before serving to freshen it up!

How To Serve It

This High Protein Pasta Salad is versatile enough to enjoy in a variety of ways:

• As a main meal: Enjoy it on its own for a balanced, satisfying lunch or dinner.
• Over greens: Serve over a bed of spinach, arugula, or mixed greens!
• In a wrap: Scoop into a whole wheat wrap or pita pocket for a quick and portable lunch.
• As a side dish: Pairs well with grilled meats or veggie skewers for a protein-packed side.
• Snack plate style: Portion into a bento box with extra fresh vegetables, fruit, and crackers for a balanced snack plate.

More Easy Recipes You’ll Love

• Creamy Taco Pasta Salad (High Protein Recipe)
• Elote Pasta Salad (Easy + High Protein)
• Marry Me Chicken Pasta (Easy, Healthier, + One Pot)
• Mediterranean Bean Pasta Salad

If you make this Protein Pasta Salad recipe, please consider leaving a ⭐⭐⭐⭐⭐ star rating and review at the end of this blog post. This is incredibly helpful to me, my small business, and to other readers!